The low FODMAP diet is quite restrictive and there are not a lot of fruits that are fodmap friendly. Therefore it is essential to know which fruits are low in FODMAP. This blog post is a complete guide on low FODMAP fruits, with a detailed list of what you can eat and what to avoid.
The list is divided into 3 categories:
- Safe low FODMAP fruits you can eat freely
- Fruits you need to be mindful of portion size
- Fruits that you should avoid completely
List of Safe Low FODMAP Fruits that you can eat freely:
- Ackee in brine
- Clementines
- Dragon Fruit
- Mandarin
- Orange
- Plantain
- Rhubarb
- Starfruit
- Sugar Banana
- Breadfruit
- Carambola
- Cumquats
- Durian
- Papaya (yellow)
- Prickly Pear
- Guava, ripe
- Tamarind
- Jackfruit, canned
Fruits you need to be mindful of portion size:
- Strawberries (only in up to 65g per meal)
- Raspberry (only in up to 60g per meal)
- Blueberry (only in up to 40g per meal)
- Banana, firm (only in up to 100g per serving)
- Fresh Cranberries (1/2 cup per meal)
- Cantaloupe/ Rockmelon (3/4 cup per meal)
- Coconut (2/3 cup per meal)
- Grapefruit (80g per meal)
- Melon honeydew (only up to 1/2cup per meal)
- Passionfruit (only up to 2 fruits per meal)
- Kiwi (up to 150g per meal)
- Lemon juice (125g per meal)
- Lime juice (up to 250g per meal)
- Pineapple (only in up to 140g per meal)
- Mango (FODMAP friendly serve- 40g per meal)
- Lychee (FODMAP friendly serve – 3 lychees per meal)
- Avocado (FODMAP friendly serve- 1/8th of an avocado per meal)
- Grapes, white (FODMAP friendly serve- 6 grapes per meal)
- Grapes, red (FODMAP friendly serve- 6 grapes per meal)
Fruits that you should avoid completely
- Apples
- Apricots
- Apricot, dried
- Ripe Banana
- Blackberry
- Boysenberry
- Cherries
- Custard apple
- Dates
- Feijoa
- Figs
- Dried Figs
- Guava in syrup
- Longan
- Nectarine
- Peach
- Pear
- Persimmon
- Plum
- Pomegranate
- Prunes
- Raisins
- Sultanas
- Tamarillo
- Watermelon
Looking for More low fodmap resources?
Here you can find more resources on the low FODMAP diet.
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